Exercises for effective weight loss should be more moderate than serious sports.Too intense and long -term energy costs will stimulate the opposite process - the accumulation of fat.So not too physically loading yourself - it can cause an increase in your appetite, causing an extra pound set!We don't have to set the records.
Physical training exercises are part of the overall weight loss plan.They have to "burn" fat and nothing more.Comfortable jogging, fast walking, other simple training is suitable for this purpose.If you have the opportunity to visit the pool, be sure to use it.You should swim calmly, preferably 45-60 minutes, no less.The water is cooler than the body and has a high heat output, which means that additional energy consumption is needed.
Every day, a set of exercises performs systematically.Your classes should be regular, at least 5 times a week, up to one hour.Only then can you rely on a good result: the body gets used to systematically and effectively "burn" fat, such as a vent.Do not forget about water treatments after physical education.
Note that fat actually starts to "burn" just 15-20 minutes after the movement begins.First, glucose and glycogen energy.Their destruction also benefits but does not lose weight.Then the heat gradually spreads through the body.This indicates the beginning of fat as fuel use.Therefore, classes should take at least three -quarters of hours to provide the necessary weight loss.
If you find it difficult to force yourself to do it regularly, the reasons are likely to be psychological.To prevent them and engage with joy.
A set of exercises
It is advisable to walk or run on the spot for a few minutes before each lesson.And during the day, you can repeat physical exercises for better weight loss.
1. Exercise to hand and shoulder belt
Rise up.Lift in front of you and through the sides 10-20 times.Although the task is simple in execution, load the shoulder belt.
2. Exercise
Tilt forward10-15 times.Try to reach your head.Here is a load on the back bottom muscles and stretching of the back surface of the body.
3rd exercise
Slopes in different directions10 times.They promote a beautiful waist as they load the oblique muscles of the abdomen, back and buttocks.
4th Exercise
Squat- Useful and effective exercises.They load their legs and buttocks.Tanging each approach 10-20 times.You can additionally increase the load if you make light jumps at the top point or take the load.
5. Exercise
TwinsThey help improve joint mobility and promote leg and buttocks improvement.Machs should be taken forward, back and sideways 10-20 times from a standing position.
6. Exercise
MidfielThis is done in the area while lying on the abdomen, by hand extended along the body.Lift each leg up 10-15 times and repair for 3-5 seconds.He removes excess fat from the buttocks and supports the muscle tone of the press and lower back.
7. Exercise
CobraLying on the abdomen in the area, leaning his hands on the elbows.The forehead and hands are on the floor.When breathing, tighten the muscles of the spine and lean back.Return to the starting position in the exhalation.This is done 2-3 times.It improves posture, strengthens the back, improves the elasticity of the spine.
8. Exercise
Lifting a straight leg10-15 times.They are made while lying with their backs on the floor, their hands are extended along the body.Slowly lift your feet up and descend, try not to touch the floor with your feet.Good load on the lower abdomen.
9. Exercise for abdominal weight loss
Rise10-15 times.The starting position is similar to the previous one but the hands are behind the head.Raise your body on the exhalation, lowering it by inhalation.This load strengthens the muscles of the upper abdomen.
10. Exercise
The pelvis on the sideIt is done 5-8 times in each direction with bent legs.Observe the position as you sleep on your back, your arms behind your head.Bend your knees and alternate the pelvis in different directions.At the same time, oblique and rectal abdominal muscles are strengthened.
Do this set of exercises to speed up weight loss every day and gain harmony!